Beginner 5K Training Program

Try this pro-approved guide to prepare for a race

By Woman's Day Staff

Follow this 12-week training programcreated exclusively for Womans Day by Jason Karp, PhD, co-author of Running for Womento accomplish your goal of running a 5K race.

Week 1:

During the week: Do 30 minutes of 5 minute walk/5 minute run 2x (pick the days that work best in your schedule!)

On the weekend: Run 1-1.5 miles + walk (total run + walk time = 40 minutes)

Week 2:

During the week: Do 30 minutes of 5 minute walk/5 minute run 2x

On the weekend: Run 1-1.5 miles + walk (total run + walk time = 40 minutes)

Week 3:

During the week: Do 35 minutes of 5 minute walk/5 minute run 2x

On the weekend: Run 1-1.5 miles + walk (total run + walk time = 45 minutes)

Week 4 (Recovery):

During the week: Do 25 minutes of 5 minute walk/5 minute run 2x

On the weekend: Run 1-1.5 miles + walk (total run + walk time = 30 minutes)

Week 5:

During the week: Do 4 minute walk/6 minute run for 15 minutes one day, then 20 minutes another day and 35 minutes a third day

On the weekend: Run 1.5-2 miles + walk (total run + walk time = 45 minutes)

Week 6:

During the week: Do 4 minute walk/6 minute run for 15 minutes one day, then 20 minutes another day and 35 minutes a third day

On the weekend: Run 1.5-2 miles + walk (total run + walk time = 45 minutes)

Week 7:

During the week: Do 4 minute walk/6 minute run for 20 minutes one day, then 25 minutes another day and 40 minutes a third day

On the weekend: Run 1.5-2 miles + walk (total run + walk time = 50 minutes)

Week 8 (Recovery):

During the week: Do 4 minutes walk/6 minutes run for 15 minutes one day, then 15 minutes another day and 30 minutes a third day

On the weekend: Run 1.5-2 miles + walk (total run + walk time = 35 minutes)

Week 9:

During the week: Do 3 minute walk/ 7 minute run for 25 minutes one day and then 28 minutes another day. On a third day, do a 10-minute warm-up (easy jogging), then 4 3-minute intervals faster than your normal running pace with 1 minute rest in between each rep. End with a 10-minute warm-down (easy jogging).

On the weekend: Run 2-2.5 miles + walk (total run + walk time = 50 minutes)

Week 10:

During the week: Do 3 minute walk/ 7 minute run for 25 minutes one day and then 28 minutes another day. On a third day, do a 10-minute warm-up (easy jogging), then 4 3-minute intervals faster than your normal running pace with 1 minute rest in between each rep. End with a 10-minute warm-down (easy jogging).

On the weekend: Run 2-2.5 miles + walk (total run + walk time = 50 minutes)

Week 11:

During the week: Do 3 minute walk/7 minute run for 30 minutes one day and then 35 minutes another day. On a third day, do a 10-minute warm-up (easy jogging), then 5 3-minute intervals faster than your normal running pace with 1 minute rest between each rep. End with a 10-minute warm-down (easy jogging).

On the weekend: Run 2-2.5 miles + walk (total run + walk time = 55 minutes)

Week 12 (Recovery + Race):

During the week: Do 3 minute walk/7 minute run 20 minutes 2x. On a third day, do a 10-minute warm-up (easy jogging), then 4 3-minute intervals faster than your normal running pace with 1 minute rest between each rep. End with a 10-minute warm down (easy jogging).

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